WOD: 2.16.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

FIT: Metcon (Time)

“Dumb Luck”

Buy-In: 60/45 Calorie Row

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Row

Dumbbell: 35/20

Box: 20/16

PERF: Metcon (Time)

“Dumb Luck”

Buy-In: 60/45 Calorie Bike

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35

Box: 24/20

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm